Go on record! 7 exercises for perfect figure

Spring came suddenly, and you’re not too happy with his own silhouette? April – a great time to make friends with a POOL on a regular basis. Your bonus – not only good form to the warm season without strict diets and other extreme measures, but also excellent health, inexhaustible energy, which is enough for work projects, and to communicate with friends and loved ones c, and a hobby, and many hours of shopping .

We have prepared for you “magnificent seven” – the minimum program of seven exercises that will give the best result for the perfect figure. And we remind you of the seven fitness hobby, which will also help to meet the holiday season fully prepared.

Faster, higher, stronger!

- Somewhere between the sixth stroke chimes (New Year’s Eve. – Approx. Ed. ) and fifth in January no one knows how to recruit three or four kilograms, who disappeared on millimeter entire previous year.

Irina Chashina, world champion in rhythmic gymnastics

- If you start to exercise, it means that you are preparing for the next start. Adds confidence good preparation, not past victories.

Aliya Mustafina, the world champion in rhythmic gymnastics

Irina ChashinaAliya Mustafina

Spring-Red: 7 most useful figure for fitness hobby

According to experts, this is the best exercise for anyone of any age. No extra costs and accessories, except clothing and comfortable walking shoes are required – just like walking an hour a day of outdoors in vigorous pace.Then you and cardio training, and strengthening the abdominal muscles and legs, and minus 350-380 calories per hour burdensome load.

Cycling

Very soon the snow melts, and instead of a car, moped or public transport will be to ride a bike. It gives a lot more fun and helps to become slimmer and fitter. Per hour easy bicycle ride lost an average of 280 calories! And with a home exercise bike to fight for harmony all year round.

Cycling

Dancing

DANCING , like walking, the most versatile and pleasing soul and body form of exercise. Flamenco, salsa, belly dance, hip-hop, breakdance, hustle, ballroom dancing – this diversity Everyone will find something to your taste and health. Dancing is not only “deprive” us of 500-750 calories per hour, but also relieve stress, help to find grace and keep posture.

Dancing

Swimming

Hour in the pool will spend an average of 800 calories, while a uniform load will get almost all the muscles of the body, and after classes nothing will hurt, unlike the training “on land.” Well charms whirlpool and sauna also has not been canceled!

Swimming

Riding

Lovely way to spend a weekend – horse riding. And romantic and aristocratic, and from 200 to 500 calories per hour in the red. And in the black – taut thighs, buttocks and the press, THE ROYAL CARRIAGE , and a fresh complexion to stay in the open air!

Riding

Climbs the stairs

At this useful habit of eating a lot of professional “twins”: step aerobics, climbing … But even a simple refusal to lift day after day will help you “tame” superfluous. Every 60-70 steps up – it is minus 10-14 calories per 1 kg of body weight. Strengthens the heart muscle and leads to tone calves and buttocks!

Climbs the stairs

Power Yoga

The most relaxing way to lose weight – power YOGA . It not only keeps your body in shape, and harmonizes the internal state consciousness adjusts to maintain harmony. Anaerobic load here combined with aerobic, so you will strengthen the muscles at the same time, to train the heart and actively burn extra energoedinitsy. Intensive class power yoga for an hour will relieve you of 455 calories!

Power Yoga

Faster, higher, stronger!

- Forging happiness – is in the hands of everyone!

Svetlana Khorkina, the world champion in rhythmic gymnastics

- It is necessary to enjoy life, because everything turns from positive!

Evgenia Kanaeva, the world champion in rhythmic gymnastics

Svetlana KhorkinaEvgenia Kanaeva

Spring-Red: 7 most useful exercises for the figure

Before you arrange a Olympic marathon, do not forget to warm up. Enough 15 minutes, of which 5 minutes you spend on fast walking, and 10 minutes – on swings, dancing or stretching to warm up the muscles. This time you can spend on the treadmill.

Watching the breath. The exercises to develop flexibility to inhale in a position where the chest is expanded in power exercises – at the moment of maximum muscle force in cyclic (walking, jogging, cycling classes) – according to the rhythm of the movements of the body. And let during training you will always have on hand a bottle of water: Drink to your health!

Warm-up

Triceps

Forced to work the largest muscles of the arms – triceps to look perfect in sleeveless dresses. Take dumbbells comfortable weight for you, stand up straight, then tilt the body forward at an angle of 45 degrees, keeping your back straight. Raise your hands up, keeping them at the back, and plant in hand, slightly bending your elbows.

The maximum program: 2 sets of 12-16 reps.

Lumbar

Leaves no chance treacherous folds back over jeans! Lie on the floor face down, get your hands behind your head, somknite the castle. Lift the chest off the floor as you can, straining the muscles of your lower back.

The maximum program: 3 sets of 10 repetitions.

Abdomen, back and buttocks

Remember the “bridge” from school physical education lessons? Lie on your back, hands behind head, knees bent at 90 degrees and your feet flat on the floor. Raise your buttocks up so that your back looked straight line. Hold this position for 10-15 seconds, then fall on the floor.

The maximum program: 1 set of 10-20 repetitions.

For stomach and back

Lie on your stomach. Raise your head, right arm and left leg, without bending as possible. Hold for 5-10 seconds in this position and repeat on the other arm and leg. The same exercise should be performed with a simultaneous rise of both hands and feet.

The maximum program: 1 set of 10-15 repetitions with alternate rise; 1 set of 10-15 repetitions while lifting.

For feet

Starting position – standing on all fours. Alternately, lift each foot, straighten and plants next to the head, pausing to point at 15 seconds.

The maximum program: 1 set of 10 reps on each leg.

Sports – you life!

For buttocks

Squat “work” on several muscle groups, strengthening the quadriceps femoris, hamstrings, buttocks making more tempting. Technique can perform squats to work through the chair. Keeping your back straight and your feet – shoulder width apart, lower yourself onto the seat, bending your knees. Keep your knees directly over the ankles.When the body will remember this position, do squats without a chair.

The maximum program: 2 sets of 25-40 reps.

To back

Depict the good-evil cat, making the stretch. On all fours, arches her back up and down, stopping at the highest and lowest point for 5 seconds.